Strength
Shoulder Press 5×3 (Work up to a heavy 3RM)
Conditioning
12 Min AMRAP
6 Handstand Push-ups 6″/2″ Deficit
8 Hang Power Cleans 155/115lb
10 Front Rack BB Lunges 155/115lb
Midline
3x ME L-Sit Hold, Plank, GHD Hold
WOD Notes: Scaling for the HSPU are stacking multiple abmats to reduce the range of motion, elevating feet on a box maintaining pike position, or HR Push-ups. 55-60% of your 1RM HPC should be used. The same weight should be used for the HPC and Lunges.
